Medial Shin Splints
Print-Friendly VersionComplaints
- Pain and tenderness along lower, medial shin above the ankle
- Pain may increase with running and walking activities
Possible Causes
- Tight calf muscles
- Excessive pronation
- Soft, unstable shoes
- Weakness in medial shin musculature
Shoe Profile
The shoe midsole should provide maximum torsional and hindfoot stability to control medial foot rotation (pronation / arch drop). This reduces the tractional (pulling) forces that aggravate the medial (inside) shin muscles. A midsole with a high to medium heel-to-toe ratio may add further benefits.
Orthotics
Neutral (mild pronators) – 3 mm heel lift with or without over-the-counter arch supports
Moderate to excessive pronators – Custom orthotics may be beneficial
Shoe Recommendations
The following shoes meet these criteria. Please click on the appropriate link to see the shoes and their test data.
Recommended Accessories
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/91ApfY24cRL._UL1500_-191x300.jpg)
SuperFeet arch supports
Provides extra foot support that will help reduce torsional forces on the medial side of the shin.
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/91yU0jJ3hdL._SL1500_-172x300.jpg)
Heel lifts
Raising the heel slightly reduces the stress on the medial side of the shin. Needs to be worn on both feet.
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/71bBe9E3IPL._SL1494_-241x300.jpg)
Physix Gear Sport Compression Socks
Reduces pain and fatigue and is said to increase blood flow.
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/81xyDLFNikL._SL1500_-104x300.jpg)
ProStretch for calf muscles
Flexibility in the calf complex is paramount for reducing medial shin splints.
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/31HwZVLxRnL-300x300.jpg)
The Stick
Effective way for massaging the calf complex to reduce muscle tension and increase flexibility.
![](https://opis.wpenginepowered.com/wp-content/uploads/2017/03/61joKOGkQNL._SL1000_-300x300.jpg)
TheraBand Light Resistance Band Kit
Excellent tool for facilitating a strengthening program.
Exercises
**Please consult your physican before engaging in an exercise program.**
With all strengthening exercises, start with 3 sets of 10 repetitions. If you experience any sort of pain reduce your reps to 3 sets of 5. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.
Gastrocnemius (calf) Standing Stretch![]() |
Soleus Standing Stretch![]() |
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Heel Raises Exercise![]() |
Foot Down and In Elastic Exercise![]() |
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Images reproduced courtesy of T.E.D.© (Therapeutic Exercise Database) V. 2.0